Helpful hints for training nutrition

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

• Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
• Avoid high fiber foods, gas-forming foods, and very salty foods.
• If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

• Drink 16 oz of fluid prior to exercise.
• Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
• Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
• After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

• The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
• Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
• Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

• Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
• Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
• High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
• Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

• Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
• Avoid high fiber foods, gas-forming foods, and very salty foods.
• If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

• Drink 16 oz of fluid prior to exercise.
• Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
• Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
• After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

• The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
• Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
• Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

• Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
• Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
• High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
• Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

This information was provided by Meredith Terranova, RD LD – www.eatingandlivinghealth.com

meredithbn@yahoo.com or 512-527-9578

ã2005, M. Terranova

Recipe of the week

Green Machine Stir Fry

2 medium leeks (white & light green parts only), halved lengthwise and rinsed well

2 tablespoons olive oil

2 tablespoons minced fresh peeled ginger

2 cloves garlic, minced

1 head bok choy (3/4 pound), cored & cut into 1/2 inch pieces

2 cups snow peas, trimmed

3 celery stalks, sliced 1/2 inch thick

Sea salt to taste

1/4 cup low-sodium vegetable broth

Cut leeks into 2-inch pieces: separate layers. Heat a large skillet or wok over medium-high until hot. Add1 tablespoon olive oil, swirl to coat skillet. Add half ginger, half the garlic, and half the leeks. Stir until leeks begin to soften, about 1-2 minutes. Increase the heat to high; add half the bok choy, half the snow peas, and half the celery. Season with salt. Stir until vegetables begin to soften, about 2-3 minutes. Add half the broth; toss until the snow peas are bright green, about 1 minute. Transfer vegetables to a platter. Serve over brown rice and top with 95% boneless, skinless, grilled chicken tenders. Cooking the vegetables in two batched ensures that they don't become watered down. This is a delicious way to get your vegetables. The recipe does take some time to prep and cook, so try it on a Sunday. HAPPY PREPPING, Trainer Todd

Recipe of the week

Smoked Turkey Sausage Rigatoni

1/2 pound whole wheat rigatoni

1/2 pound smoked lean turkey sausage, cut into 1/2" slices

1 medium yellow onion, thinly sliced

1 can (14 1/2 oz) petite diced tomatoes

1 cup prepared marinara sauce

Cook the pasta according to the package directions. Drain the pasta and return to the cooking pot to keep warm. Coat a large, deep non stick skillet with olive oil and warm over medium-high heat. Add sausage and onion, and cook, stirring often, about 10 minutes, or until the sausage is browned and heated through. Drain off any fat. Stir in the tomatoes and their juices and marinara sauce, or until the sauce is lightly thickened. Add the pasta and toss to mix well.

This will make 4 big servings, so leftovers heat up well. Fire it up, Trainer Todd

Recipe of the week

Avocado and Red Pepper Israeli Couscous

1 3/4 cup water

1 tbsp olive oil

1 1/3 cup Israeli couscous

1/4 cup diced red pepper

2 tbsp lime juice

1/2 avocado diced

sea salt and black pepper to taste

Combine the water and olive oil in a medium saucepan and bring to a boil. Stir in couscous, reduce heat to low and cover. Cook for 12 minutes or until the water in fully absorbed.

Add the avocado, red pepper, lime juice, sea salt, and black pepper. Stir to combine and serve immediately.

This is a GREAT and HEALTHY side dish to complement your fresh fish or chicken. It's quick, easy, and the leftovers are outstanding. Get in the kitchen, Trainer Todd

Quote of the Week

"Hungry dogs hunt harder."

-Bob Cooper-

GOOD ADVICE

"I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable."

-Chris Solinsky-

Exercise Recovery Hints

HELLO ALL!! I often get questions in the gym from people asking for exercise recovery secrets. There is a lot of research out on this and even more products developed to enhance this process. I like to keep it simple. Give your body what it needs immediately following exercise. If you do this your body will be able to store more muscle glycogen, more quickly. It will also strengthen, not weaken your immune system, and it will be able to kick start the rebuilding of muscle tissue. Optimum recovery requires you to address four essential nutritional area immediately after each exercise session.

Re hydration- Replenish fluids now and throughout the day. To maintain optimal hydration status, daily intake of 0.5-0.6 ounces of water per pound of body weight.

Carbohydrates- Consume 30-60 grams of high quality complex carbohydrates to replenish glycogen stores and aid in the rebuilding of muscle tissue.

Protein- Consuming 10-20 grams of high quality protein in your post workout fuel provides critical materials to rebuild stressed muscles, enhance glycogen storage, and support proper immune system maintenance.

Micro nutrient replenishment- It's also important to replenish basic vitamins, minerals, and micro nutrients depleted during exercise, providing a variety of antioxidants to neutralize the massive quantities of free radicals that have just been created.

Next time you finish your workout give this formula a try. There are a wide variety of products on the market to help aid this process, but don't forget "real food" can get you there as well. HAPPY EXERCISING, TRAINER TODD